The BEST Home Workout for Muscle Building: Sets and Reps Included

http://cza.link/hmbp-yt
Home workouts are clutch for saving time, when you can't get to the gym or if you're on quarantine lockdown. If you want to build muscle at home, then you need to step up the challenge of your home workout. This means finding movements that are more challenging and will stimulate muscle growth. We need to have a way to get it into challenging reps, ones that are either close to failure, or where we fail. Most exercises people do at home aren't sufficient and are underwhelming for building muscle.

Here we show you an example of the best home muscle building program around. What makes it the best? It accommodates everything we outlined - it has sets and reps structured to encourage hypertrophy and strength, exercises that take advantage of mechanical tension to stimulate growth, and advanced training methods that will drive the stimulus that is necessary to build muscle at home.

http://cza.link/hmbp-yt
This program is designed to have multiple levels to allow you to adjust to the one that's right for you. No more generic templates that you force you into doing movements that aren't challenging enough or are too easy. Instead, you can experiment and find what's right for your skill and strength level.

This workout is a total body workout with an emphasis on the lower body. It goes through four movements in a straight set format where we do one set, rest and then repeat the remaining sets. This allows for maximum performance on each movement. After this we go through 2 super sets of 2 movements each where we alternate one set of each movement. This is done for smaller, less challenging movements that we don't need as much recovery from.

You should be able to crush the whole workout in 40-60 minutes depending on your pace and rest time. This makes for it to be a workout that can easily fit in many people's schedules.

This workout is fit into the whole program by utilizing a full body style, with rotating stress emphasis. This day is followed up by a chest focused day, then a back day. You can find the full muscle building program here: https://hmbp.citizenathletics.com/?utm_source=youtube&utm_medium=link&utm_campaign=hmbp

Full Sets & Reps For the Program

A1. RFESS w/ Pause - 4 sets of 8 reps
B1. Piked Push Up - 3 sets of 8 reps
C1. Sliding Leg Curl - 3 sets of 8 reps
D1. Prone Towel Pulldown - 3 sets of 8 reps
E1. Single Leg Glute Bridge - 2 sets of 8 reps
E2. Reverse Crunch w/ Pike - 2 sets of 8 reps
F1. Single leg calf raise w/ eccentric focus - 2 sets of 8 reps
F2. Rotating Curl - 2 sets of 8 reps

Want a program that takes care of all of this for you:
https://hmbp.citizenathletics.com/?utm_source=youtube&utm_medium=link&utm_campaign=hmbp

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Other videos that you might find helpful:

Home Gym Essentials: https://youtu.be/S-_3NRVxrOk
How to Build Muscle (Mechanisms of Hypertrophy): https://youtu.be/cfD7QUHsNNM
Science of Rest Breaks: https://youtu.be/gEo3jGaxcNU
Our regular training programs:

1. Sustainable Strength - for those looking to get strong, fit and functional. This program uses a barbell and sessions usually last 50-75 minutes.
2. Foundational Strength - The lite version of Sustainable strength. This program doesn't use a barbell and sessions usually last 40-60 minutes.
https://citizenathletics.com/training-plans

We also have a training service for those with a good program that just needs some additional help with mobility, stability, or rehab: https://citizenathletics.com/training-support-programming-1

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About us - Our mission is to improve the quality of fitness & health information available, providing evidence based education to the public. Our founders are doctors of physical therapy and strength & conditioning coaches who have worked with people from the very sick & frail to professional & olympic athletes.

Disclaimer - This is not medical advice and you should always consult your primary medical provider before starting an exercise program. This information is for entertainment purposes and Citizen Athletics will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.

Видео The BEST Home Workout for Muscle Building: Sets and Reps Included канала Citizen Athletics